CrossFit Inventive – CrossFit
Warm-up
Banded Upper
Lower Back 30s e.s
Couch 1:00 e.s
Wrist 30s
—
4 Laps Banded Crab Walks
10 Halo Air Squats
15 Banded Press
5 Down Dog Push-ups
—
BARBELL
10 Wrist Rotations
10 Good Mornings
5 Back Squats
5 Power Cleans
—
“Big Clean Complex” (Weight)
3 Position Squat Clean + 1 Push Press
3 Position Squat Clean + 1 Push Jerk
3 Position Squat Clean + 1 Split Jerk
Position 1: Pockets
Position 2: 2cm Above Knees
Position 3: TNG Floor
Metcon (AMRAP – Rounds and Reps)
5 Rounds x AMRAP 3:
3 Power Cleans @61/42.5kg
6 Handstand Push-ups
9 Wallballs @96kg
1 Minute Rest Between Rounds.
* Athletes pick up where they left off each round.
* Score is total rounds + reps over the entire workout.
SUBS
POWER CLEANS
– Reduce Load
– Sub Dumbbells
HANDSTAND PUSH-UPS
– Pike HSPU
– Use Raises
– Dumbbell Push Press/Strict Press
– Push-ups
WALLBALL
– Reduce Load
– Single DB Thrusters
– Air Squats
